If you struggle with social anxiety, you are not alone, as this is a surprisingly common disorder that many people experience regularly or at certain times in their lives. Like many mental health disorders, it varies significantly in terms of severity and can even become debilitating if not addressed. 

The good news is that there are many ways you can try to combat social anxiety and get to the root cause. Many people may find it helpful to combine therapy with behavioral changes to address anxiety-related thought patterns and irrational fears. 

Keep reading to find out what social anxiety actually is, the possible causes, and how you can try to combat it. 

What is Social Anxiety? 

Social anxiety is a very complex disorder that impacts a very large group of people to varying degrees. It is often misjudged as being shyness or occasional nerves, but that is not the case. Anxiety is a very real mental health issue, and when it is based on social fears, it can come with debilitating side effects. 

You may have anxiety around being seen when you are out and about, or you may have fear around being acknowledged, such as in the classroom or at your job. Social anxiety makes everyday scenarios very difficult, whether that be driving to the grocery store, going to work, or having to interact with strangers. On the more severe scale of social anxiety, some people may become so anxious that they are unable to leave their homes. 

Social anxiety is going to look a bit different for everyone, but there are some signs and symptoms that can help you identify this condition, such as: 

• Nausea 

• Heart palpitations 

• Blushing or sweating 

• Avoiding eye contact 

• Anxiety attacks 

• Fear of judgment or criticism 

• Avoiding social activities 

• Difficulty conducting normal social activities 

• Low self-esteem 

• Self-isolation 

• Fear or embarrassment 

Because there are varying degrees of social anxiety, not everybody who has social anxiety will necessarily have a social anxiety disorder. For some people, this comes and goes depending on the situation, or it may come up during different times in their lives. To get a better understanding of how social anxiety impacts you, it is a good idea to get an official diagnosis from a doctor. 

What Causes Social Anxiety? 

Although there is no one direct cause of social anxiety that we are aware of, it is believed that it can come from a variety of factors. Like any mental health condition, this is very personal for each person, and you may have one specific factor or a combination of factors that cause your social anxiety. Some possible causes that have been linked to social anxiety include genetic predisposition, unusual brain functioning, general anxiety, and childhood experiences. 

Those who tend to be high-stress and already deal with anxiety will be more likely to develop social anxiety as well. Some people may also be more likely to develop social anxiety due to their childhood and how they were raised. For example, those who were often criticized or embarrassed by their parents when children may be more likely to develop social anxiety as adults. 

Those who have social anxiety also tend to have more unusual brain functions, as there is hyperactivity in the amygdala. This is an area of the brain that is responsible for psychological changes that are associated with the fight or flight response, which can lead to increased anxiety. 

However, if you really want to get down to the root cause of your social anxiety, you need to take the correct paths. Even after receiving a doctor’s diagnosis and going to therapy, it still may take quite some time before you understand where your social anxiety is coming from. If you are able to understand what is causing this reaction, it may be easier to find a way of combating it. 

Treatment Options For Social Anxiety 

How you go about treating social anxiety is going to be very dependent on your situation and what you find works for you. Something that works for many other people may not necessarily be what you need when it comes to combating your social anxiety. That is why it is essential to try out different treatment options until you find something that works for your situation. 

Identify Triggers 

If you have social anxiety, you most likely also have triggers that will spark this feeling. Because social anxiety is very personal, your triggers may look completely different from another person’s, even if you both have the same type of social anxiety. For some people, a trigger may be going into any situation where there are crowds of people or an abundance of strangers. 

Keep in mind that you do not necessarily want to identify triggers so that you can avoid them, as this is sometimes impossible. Instead, it is helpful to identify triggers so that you can better understand why they are triggering and find ways of coping with your reaction to them. 

Use Exposure Therapy 

For many mental health conditions, exposure therapy is one of the best treatment options you can try out. This is when you expose yourself to the thing that is causing the negative emotion until you lessen your response to it. When it comes to social anxiety, exposure therapy may involve public speaking, going into crowded places, or going to social events. 

The idea behind exposure therapy is that the more you do the things you are afraid of, the less scary they will be. This also helps you to kill two birds with one stone as it builds up your confidence and proves to yourself that you can handle those scary situations. 

Do Breathing Exercises 

How you breathe can have a huge impact on your emotional state of mind, which is why breathing exercises can be so useful for social anxiety. You may notice that your breath becomes shallow when you are anxious, which can contribute to the emotions you are feeling. There are many deep breathing exercises that can help you calm your mind as well as shift your focus from your anxiety and your surroundings to your breath. 

Try Relaxation Techniques 

Aside from deep breathing exercises, you can also find relaxation techniques that help you put your mind at ease and feel grounded. For many people, meditation is a great relaxation technique that can help you quiet your mind and feel grounded in the present moment. However, this will look different for everyone and your relaxation technique could even be something more stimulating like yoga, jogging, or painting.

 

Try Medication 

Depending on how severe your social anxiety is, you may also want to consider medications for anxiety. Some people may think negatively of anxiety medications, but they can be instrumental if other treatments and therapies haven’t worked. Medication is especially useful if you have debilitating social anxiety or it has grown to the point where it is interrupting your daily life. 

If you think social anxiety medication would be a good fit for your situation, you should discuss this with your doctor. They can help you figure out what your options are depending on your health needs. 

Therapy For Social Anxiety 

An overlooked treatment option for social anxiety that is very effective is therapy. A therapist can not only diagnose you but also help you find a treatment that is the right fit for the level of social anxiety you are battling. Being able to talk with a therapist and create goals and milestones is also incredibly beneficial for managing anxiety and building confidence. 

It is beneficial if you can find a therapist who specializes in social anxiety, as they will have more experience with the possible therapies and treatments that you could benefit from.